Push Press

Overview

The push press bridges strict pressing and dynamic jerks. By adding a small leg drive, you accelerate the bar off your shoulders before finishing with the arms, allowing heavier loads than a strict press while reinforcing timing for the push jerk.

In CrossFit, the push press is a staple for barbell cycling and shoulder stamina; in Olympic weightlifting, it teaches athletes to translate leg power vertically while maintaining a solid front‑rack, a prerequisite for efficient jerks.

How to Perform

Use this three‑phase model on every rep:

• Dip: Stand tall with bar on shoulders, full grip, elbows slightly in front. Dip straight down 2–3 in—knees forward, torso vertical, heels flat.
• Drive: Reverse the dip explosively, extending knees and hips. Keep bar glued to shoulders until legs hit full extension.
• Press‑Through: As bar leaves rack, press with arms to finish overhead. Head returns through, bar stacked over mid‑foot.

🏋️Coaching Cues🏋️
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➡️ “Dip through heels”
➡️ “Legs then arms”
➡️ “Head through, shrug”

Technique Focus

Vertical torso in the dip keeps force traveling straight up. Any forward chest lean tips the bar forward and leaks power.

Legs create momentum; arms finish trajectory. Delay the arm press until after hip and knee extension to maximize transfer.

• Full-foot pressure during dip and drive.
• Bar–torso contact until drive ends.
• Locked elbows & shrug at lockout.

Common Mistakes

Early press—pressing while knees are still bent—kills bar speed and overloads shoulders.

Forward dip tilts bar path; film side view to ensure vertical torso.

Soft brace—ribs flaring under load—stresses lumbar spine.

• Heels lifting in dip—maintain full-foot.
• Bar leaving shoulders early—cue 'drive legs first'.
• Pressing around face—move head, not bar.

Strict vs. Push Press vs. Push Jerk

Know where the push press fits on the overhead continuum:

• Strict Press – no leg drive; lowest load, pure shoulder strength.
• Push Press – dip & drive, no re‑dip; mid‑range loads, transitional drill.
• Push Jerk – dip, drive, re‑dip; higher loads, introduces catch timing.

Mobility Focus

An upright dip requires ankle dorsiflexion and hip mobility; a strong overhead lockout needs shoulder flexion and thoracic extension.

Prep routine: 60‑s ankle stretch, banded front‑rack opener, and PVC pass‑throughs (3×10) before work sets.

Benefits & Carryover

• Teaches efficient leg‑to‑bar power transfer, raising potential jerk loads.
• Improves barbell cycling capacity in CrossFit workouts without overtaxing grip compared to push jerks.
• Strengthens front‑rack integrity, benefiting cleans and thrusters.

Prerequisites

Baseline strength and mobility checkpoints:

• Strict press 0.5× body‑weight for 3 reps.
• Front squat rack position pain‑free with elbows in front.
• Dip & hold with vertical torso under PVC.

Progressions & Drills

Use targeted drills to refine timing and rack resilience:

• Dip & Hold – pause 2 s at bottom to engrain vertical dip.
• Tall Push Press – start on toes, press as you drop onto heels to teach late arm drive.
• Push Press + Push Jerk complex – 2+1 per set for rhythm.

Programming Tips

For strength cycles, push press once weekly after cleans or front squats. CrossFit athletes can use lighter push presses in barbell cycling EMOMs.

Sample protocols below:

Strength:

• 5×3 at 70‑80 % strict‑press 1‑RM.

Volume:

• 4×8 at 60 % for shoulder hypertrophy.

Skill EMOM:

• EMOM 10: 6 push presses @ 55 %, perfect timing.

Wrap‑Up

Push presses turn leg power into overhead strength—practice vertical dips, commit to late arm drive, and your jerks and barbell cycling will surge.

Layer progressions thoughtfully and keep mobility honest for long-term shoulder health.

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